As a dietitian working in the wellness field, nutrition-related news always catches my eye. So I was intrigued when I saw several headlines last summer pertaining to vitamin B3. The first group of headlines were about miscarriage: “Vitamin B3 may prevent miscarriage and birth defects, study suggests” and “Landmark Vitamin Discovery Could Prevent Miscarriages and Birth Defects” Then a second group of headlines appeared, this time for vitamin B3 links to skin cancer prevention: “Vitamin therapy could prevent melanoma” and “New review shows potential of Vitamin B3 in preventing melanoma”. Reading the media-written articles about the research, things sounded pretty promising!

However, if there’s one thing I’ve learned as a dietitian, it’s to be skeptical of “too good to true” headlines. So I decided to take some time and investigate the actual basis of the headlines. What I found was surprising, and not in a good way, especially if you went out and bought a bunch of vitamin B3 supplements based on the headlines.

For some background info to start, vitamin B3 comes in two forms: niacin and niacinamide. Niacinamide is derived from niacin, but the two forms are nearly interchangeable in low doses, like the doses found in vitamin supplements. In bigger doses, niacin and niacinamide do vary in their ability to treat certain conditions such as high cholesterol. Vitamin B3 plays an important role in our body’s metabolism, helping convert food into usable energy. Good sources of the vitamin in our diet include meat, fish, nuts, mushrooms, and fortified cereal.

Now, let’s take a look at the study related to miscarriage. An estimated 10-25% of known pregnancies end in miscarriage, so there could be huge implications for millions of people if the headlines are true and vitamin B3 can prevent miscarriage. Researchers were looking specifically at a group of birth defects known as VACTERL association, which causes abnormalities in many different body systems including the spine, heart, kidneys, and limbs. VACTERL association is rare, affecting 1 in 10,000 to 40,000 babies. Researchers studied four families who had been affected by this particular type of birth defect and found that this association was related to a deficiency of a certain compound in the body known as NAD, or niacinamide adenine dinucleotide. NAD is a coenzyme formed from niacin, which allows cells to produce energy, and which is important for normal organ development.

The discovery that NAD was involved and responsible for this group of birth defects alone was a big deal, but then scientists went further and found that when mice with the genetic mutation that will result in VACTERL were given extra niacin, their mouse babies didn’t end up with the expected defects.

It was a well designed study and an important one for the prevention of this specific type of birth defect. But, notice that the study was conducted on only four families and mice, and no niacin was actually given to humans! Furthermore, the dose given to mice was the equivalent of ten times the recommended daily amount for people. We also know that body mass index and diabetes can affect how someone produces NAD, and developing fetuses are particularly sensitive little beings. So, while it’s true that niacin may potentially prevent a certain type of birth defects (if humans react in the same way as mice), we are still a long ways off from recommending extra niacin to all pregnant women or being able to say that niacin will prevent miscarriage and birth defects. In other words, it’s an exciting study, but certainly shouldn’t be interpreted as having widespread ramifications for our entire population yet.

Next, let’s take a look at the study, or review rather, that spawned the headlines related to melanoma. A clinical trial known as ONTRAC was recently conducted which looked at the effect of niacin supplementation on the recurrence of skin cancer. Researchers found a 23% reduction in basal cell and squamous cell skin cancers (both non-melanoma cancers) when people with a history of skin cancer were given 500 mg of niacinamide twice per day as compared to a randomized control group receiving a placebo. It’s a compelling finding for people with a history of non-melanoma skin cancer, especially since niacinamide is safe, inexpensive, and easily available.

However, researchers then hypothesized that vitamin B3 might also be effective in helping to prevent melanoma, based on the promising ONTRAC trial results, as well as the assumed role of vitamin B3 in relation to skin cancer. Vitamin B3 is thought to reduce inflammation and suppression of the immune system caused by UV radiation, and is involved in DNA repair.

So, scientists never actually studied Vitamin B3 in relation to melanoma. They just called for future studies. And yet, somehow, their untested hypothesis that niacin might be able to prevent melanoma got translated into headlines that at first glance anyway, certainly give the impression that there is more of a connection.

Bottom line? Before you jump on a nutrition bandwagon, and start taking supplements or radically change your diet, dig deeper. Be wary. Find reliable sources. Read the actual study. You don’t have to have an advanced degree to find serious limitations of studies including small sample size, animals only, or no control groups. Or, in the case of the melanoma headlines, no study at all; simply a call for future research!

Hopefully we will see follow-up research that support these findings and hypotheses, but in the meantime, the best approach is to get your niacin from a whole-foods based, healthy diet!

Episode 7: Recorded previously, Cristin discusses Bluezones, the myths and realities of late-night eating, and some strategies to curb binges later in the day. Plus Neal shares some latest news regarding the MUS Wellness Incentive Program.

The Montana Moves & Meals Wellchat is available on Itunes podcasts! Subscribe and take us with you for a walk, run, or drive!

As we head into fall and our CSA shares, home gardens, and Farmer’s market bounties of fresh fruits and veggies start to wane, don’t despair! Cristin, with the help of Montana dietetic intern Anna Goodrum, demonstrates how to freeze fresh fruits and vegetables in order to preserve those delicious foods through the winter. The simple technique of blanching is also discussed.

Freezing fresh produce is a great way to prevent food waste, and prepare for easy meals down the road.

For those of you who participate in our MUS Wellness Incentive Program, a new round of challenges will begin next week (10/2). Get a jump on one of them by watching the latest Montana Meals offering!

School is back in session and for many of us, that means more responsibilities, tighter schedules, and often…less time for food prep. Breakfast especially can take a hard hit if school mornings are chaotic. Even if the start of school doesn’t change your schedule much, it’s rare to find someone who has time in the morning to sit down to a freshly prepared meal, especially as the weather starts to cool, the sun rises later, and your bed feels ever more cozy & comfortable in those early morning hours.

But rather than skipping breakfast or just grabbing a pastry at the coffee shop that will leave you hungry an hour later, do yourself a favor and prepare some healthy items ahead of time that are ready in a jiffy or that you can take with you on your way to work. While the internet is full of make-ahead breakfast ideas, I’ve rounded up some of my favorites to share with you all, plus a few additional recipes that actually sound realistic and manageable for the average working person with morning responsibilities.

Remember to include a source of protein with breakfast to keep you satisfied longer, and to spread your protein intake out throughout the day, which has been shown to be beneficial in helping your body utilize protein most efficiently.

Eggs

Freezer Veggie Breakfast Burritos. Make a big batch (i.e. half dozen or more) for the entire week. Take out of freezer in the morning and throw in the microwave for ~2 minutes. Use smaller tortillas (8” or so) for portability and cool the filling first before wrapping in a tortilla and freezing to prevent your burrito from becoming soggy. You can change up the recipe based on what ingredients you have available in your fridge; I always recommend going heavy on the non-starchy vegetables, and easy on the potatoes and processed meat (or skip those altogether).

Hard-Boiled Eggs. Ok, so you probably don’t need a recipe, but I wanted to make sure to include these on the list. Having hard boiled eggs prepped and ready in your fridge means you have a perfect, transportable protein source to take along with your fruit smoothie or oatmeal.

Oats/Grains

Overnight Kefir Oats. These are really yummy, plus you can start your day with a boost of beneficial probiotics.

Steel Cut Oats: Given their heartier texture, these stand up to being made ahead of time. You can cook a big bowl on the weekend or whenever you have a chance, then add some milk or water when you warm them up. I love throwing a nut/seed trail mix on top, with a spoonful of honey or jam if you want to sweeten them up.

Homemade Muesli: Muesli tends to have less sugar and more fiber than granola, especially when homemade and you can limit the dried fruit and any added sweeteners (which I would suggest on the recipe linked above). Can be soaked overnight or added to yogurt/milk in the morning.

Homemade instant oatmeal: Most instant oatmeal purchased from the store is loaded with sugar and artificial flavors. Instead, make your own at home! This recipe comes from MUS employee Jane Wolery’s blog, who adapted it from the Iowa Extension’s Spend Smart Eat Smart blog. Thank you Jane!

Ingredients

4 cups rolled oats or quick cook oats

Optional mix-ins:

Chia seeds

Dried fruit

Nuts

Cinnamon

Pumpkin pie spice

Brown sugar (could also add honey or maple syrup right before serving)

Directions

Put rolled oats in blender or food processor. Blend for a bit, until you get some fine powder and some regular oat shapes. You could probably powderize about 1 cup of oats and then add 3 cups regular or quick cook oats to that powder. The powder should make a creamier and faster cooking product.

If doing different flavors of packets, take about ½ c. of the oats and put in snack-size bags or containers. Add about 1 tsp of sugar, dried fruits, nuts, chia seeds, etc. If doing all the same, mix “extra” dry ingredients into one large container with oats and then portion out 2/3 c. or so into snack-size bags. You’ll have to experiment with the sugar for a bigger batch or just add it to each portion. When ready to use, pour contents of packet into a bowl, add hot water and let sit until oatmeal is creamy.

Yogurt/Dairy

Yogurt Parfaits: These can be made several days in advance, and then if you want a little crunch, you can sprinkle a whole grain cereal on top just before eating.

Chia Seed Pudding With the chia seeds as a natural thickening agent, it’s possible to make chia seed pudding without yogurt, but in my opinion, the texture if far superior when you do add yogurt.

Baked goods

Breakfast Muffins. The key to a healthier breakfast muffin is portion size (no oversized muffins please!), less sugar, and hearty ingredients like nuts, seeds, and vegetables to increase prortein and fiber content.

Make-ahead Smoothie Packs. You can package ingredients for individual smoothies in ziploc bags, then let a bag chill in the refrigerator overnight and add the liquid to blend in the morning.

You can also prep entire smoothies a couple of days before and store in mason jars to transport. They will require a shake/stir to remix ingredients that may have settled, but they will be all ready to go!

Other

Mini-Tofu Quiches: Don’t turn up your nose so quickly at the mention of tofu for breakfast! These are delicious and packed with protein.

Neal and I recently had the wonderful opportunity to have a dietetic intern with us here at MUS Wellness for two weeks. Our intern this year was Anna Goodrum, originally from Amery, Wisconsin, and a 2016 graduate of the University of Wisconsin-Stevens Point. Anna came to Montana with a strong interest in sustainable food systems and rural health. She will complete the Montana Dietetic Internship (MDI) program in May, after which she aspires to have a career in community nutrition. Please welcome Anna Goodrum, dietetic intern and guest blog writer:

Labor Day has come and gone, and as the increasingly colder nights begin to set in, many of us, myself included, prepare to say goodbye to the plethora of delicious fresh fruits and vegetables that spoil us during the summer months. It can be a long wait until fresh garden tomatoes are available once again, but fortunately for us, humans have many creative ways of preserving food, and we’ve been practicing these methods for thousands of years.

Fermentation and canning are two methods that are both easy and efficient ways of preserving that fresh taste of summer year-round. Let’s take a closer look at each method:

Fermentation:

Fermentation is a great first step into food preservation. It requires minimal equipment—just a mason jar or other container, salt, and chopped vegetable of choice—and is simple to do; all you need is a little bit of patience. Fermentation is essentially the breaking down of food matter over time by means of microorganisms. Microorganisms such as yeast and bacteria eat the sugars in the food and create a waste byproduct. The byproduct produced varies, but usually is an acid, gas, or alcohol. A common (and favorite) example of this is beer, in which the byproduct produced from the microorganism (yeast) is alcohol.

Fermented food produced at home contains millions of active microbes. These active microbes, known as probiotics, have a number of nutritional benefits. Our gut microbiome has become a hot topic in the scientific world recently and for good reason. While much more scientific research is needed, there is evidence that our gut microbiome affects multiple aspects of our overall health, from cholesterol levels to brain activity. In addition, associations between fermented dairy products and weight maintenance have been observed, along with reduced risk of cardiovascular disease. For more about the gut microbiome, listen to our most recent podcast!

All the potential benefits of fermented foods are exciting. However, it is not to be forgotten that we are dealing with bacteria, and proper food safety is vital to promote beneficial bacteria and minimize harmful bacteria. Always make sure your utensils, prep area, and jars are clean. Make sure to follow the recipe carefully and add the appropriate amount of salt. Generally, salt, as well as anaerobic and acidic conditions, favors the growth of desirable bacteria while inhibiting the growth of harmful bacteria. Below are two great beginner recipes that go a little bit more in depth about the fermentation process.

Canning:

Unlike fermentation, in which we want certain microorganisms to proliferate, canning uses heat to kill all microorganisms, allowing the food to be shelf-stable (without refrigeration). Canning requires a bit more equipment and knowledge than fermentation, but is still quite affordable and easy to learn.

There are two canning methods: boiling water canning and pressure canning. The type of canning method used depends on the acidity level of what you are canning. High-acid foods such as fruits and pickled products use the boiling water method. Low-acid foods such as vegetables, meats, fish, and beans require a pressure canner. I suggest starting off with boiling water canning because the equipment required is less of an investment. A boiling water canning kit will run you $20, whereas a pressure canner costs around $70-80. Plus, jams and pickles are great stepping stones into canning and can be made with the boiling water method. You can easily get creative by adding different spices, herbs, and flavors. Check out some yummy canning recipes below:

Important Note: Elevation affects the time duration of boiling water canning. Elevation affects the pressure amount of pressure canning. Be sure to read your recipe carefully to make proper adjustments!

The MontGuides are easy to follow, condensed information on canning. Both include guidelines for elevation adjustments.

Historically, acidity levels of tomatoes have been high enough for boiling water canning to be the appropriate method. However, today’s tomatoes may be grown with a lower acidity level and may need to be pressure canned. If you do not wish to buy a pressure canner, read How to Acidify Tomatoes.

Finally, you can look forward to a Montana Meals video coming soon about freezing fruits & veggies; another great preservation method for keeping the flavors of summer going all year long!

Episode 6: Special guest Anna Goodrum, Dietetic Intern with the Montana Dietetic Intership (MDI), joins Cristin and Neal for a discussion about the latest human microbiome research and how probiotics and prebiotics play crucial roles in our health.

The Montana Moves & Meals Wellchat is available on Itunes podcasts! Subscribe and take us with you for a walk, run, or drive!

As fresh summertime produce continues to roll in, it’s a great time to branch out with some new recipes including some yummy, and sometimes not so common, vegetables.

For those of you participating in our online incentive program, you can get a jump on a couple of new challenges that will roll out next week (8/14), including watching the following video, and thinking about some new recipes to include in your weekly meal plan.

The latest Montana Meals video features four “weird” vegetables that may not be part of your usual veggie repertoire: kohlrabi, eggplant, tomatillos, and garlic scapes. Although sadly we are now past prime kohlrabi and garlic scape season, you can still pick up some great tips, and be well prepared for the next time you find these options!

After knowing what to do with these weird veggies when you bring them home, the next step is to decide how exactly you want to prepare them. To help, here’s a roundup of some tasty recipes that use the four veggies described in the video. Happy Eating!

In Episode 2 of the Montana Moves and Meals podcast, we discussed my first nutrition tenet: the 80/20 rule of moderation. This principle is meant to allow for some flexibility in one’s diet to include foods that we enjoy but that may not be great for us (the 20%), while maintaining a focus on eating for health (the 80%). By following this tenet, you lose the all-or-nothing approach to nutrition and the excuse that “the diet starts tomorrow!”

After we posted the podcast, I received the following question: “How do you figure what is 20%? 20% of the days? 20% of meals? 20% of calories?” Great question, and one that I felt deserved to be answered for everyone, not just for those who are comment readers.

First, determining the 80% vs 20% is really up to individual discretion. There are no hard and fast rules. But here’s my take: I would say the percentages should be considered in the context of all of the food/beverage choices that you make over the course of a day. If you think about it, we make dozens of eating choices everyday – wheat bread or white? Salad or fries? Trail mix or chips? Milk or water? Opening the refrigerator door or not, etc. So, to follow the 80/20 rule, 80% of those choices are the healthy option; 20% of those choices are based purely on what you want.

I would judge the 80/20 breakdown over a day or even a couple of days as you might have entire meals that are mostly in the 80 or 20 category, but hopefully not entire days that are in the 20%. Determining the 20% doesn’t need to be an exact science; it’s more of just a basic guiding principle and reminder that most of our diet should consist of healthy foods, while still leaving room for foods that make us happy & satisfied. In fact, think broadly when considering this principle. Resist the temptation to categorize each and every food as good or bad, as it’s all too easy to extend this to a judgement about ourselves as good or bad for eating that food. We eat a variety of foods for a variety of reasons, and the food we eat has no bearing on our worth as a person. It does however, have a bearing on our health outcomes and health risks, and that’s why it’s important to prioritize healthy nutritional choices.

Episode 2. Cristin explains the 80/20 rule of moderation as a nutrition strategy. Neal talks about his CSA veggie overload, and the MUS Wellness duo talk about upcoming events like webinars and Wellchecks.

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Quotable

I had my first baby…[and] I was really grateful for the help from MUS Wellness and Well Baby to help me through that process. My goal was more wellness (and survival) than any specific weight or fitness level, but I am happy to report that I now weigh less my pre-pregnancy weight. I’m excited to keep the momentum going forward! Happy 2018!